12.21.15

Monday

A.
Every 2:00:
Snatch
Set 1 – 3@60%
Set 2 – 3@65%
Set 3 – 2@70%
Set 4 – 2@75%
Set 5 – 2@80%
2RM

B.
Every 2:00:
Back Squat
Set 1 – 3@70%
Set 2 – 3@75%
Set 3 – 3@80%
3RM

C.
Tabata (8 rounds of :20 ON, :10 OFF)
Russian kettlebell swing AHAP
Push-up
——————————————————————-
With the holidays upon us, just wanted to make a few announcements:

Holiday Get-together – This upcoming Wednesday night, 7PM, at the Village Idiot in Patchogue (8 East Main Street Patchogue, NY 11772)

Schedule for next week:
Monday & Tuesday: Normal
Wednesday: 4:30 final class
Thursday (XMAS EVE): 9:30am only – 12 Days of Xmas WOD
Friday: (XMAS): Closed
Saturday: 8:00am & 9:00am will NOT be open gym. In an effort to not miss a day of our cycle, Saturday will be a programmed workout. Only One more week remains.
Sunday: Normal

Schedule for New Years Week
Monday, Tuesday, & Wednesday: Normal
Thursday (NYE): 9:30am only – Countdown WOD
Friday: (NY Day): Closed
Saturday & Sunday: Normal

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One comment

  1. A. 110,115,125,135,145. 155, 165 (2rm) PR
    B. 180,190,205,225,235,245 (PR) then 255×2 (PR) failed the third rep out of the hole, and that was my 1 rep max one month ago.

    C. Totals 70 kb @70#. 118 push ups

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